Beaten Paths are For Beaten Men

[bar-belle]

Liking the look of your rehab there OB...but will have to google some of those exercises though..never heard of Indian Clubs :oops:

I must take a leaf out of your book and dedicate more time to rehab work :nod:

[Old Bull]

Liking the look of your rehab there OB...but will have to google some of those exercises though..never heard of Indian Clubs :oops:

I must take a leaf out of your book and dedicate more time to rehab work :nod:

Thnaks BB, there a lot of idiot ones out there on the Indian Clubs, Louie is one of the better, our ones are made out of steel pipe, so they are at the heavier end of the range, could not see us with plastic ones filled with rice etc. :oops:

[Old Bull]

Preparatory

Week 1 Day 4

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 3рХ2п (B)

160kgs 5рХ3п (B)

Итого: 45 подъема

Жим лежа Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

72.5kgs 4рХ1п

85kgs 3рХ2п

95kgs 3рХ5п

Итого: 40 подъема

Отжимание на брусьях Dips

BW 6рХ5п

Приседания Squats

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 3рХ1п (B)

140kgs 8рХ1п (B)

140kgs 4рХ1п (B)

140kgs 9рХ1п (B)

140kgs 6рХ1п (B)

140kgs 2рХ1п (B)

140kgs 7рХ1п (B)

140kgs 5рХ1п (B)

Итого: 54 подъема

Отжимание от пола Push Ups

15рХ5п

Итого: 139 подъема

Notes:

• 4th day of a new cycle, bit of a mind altering experience.
  Just as well I brought my Squat Max down, because today was pretty intense. Opening session was 5 x 160kgs x 3 reverse of Mondays. Then the second squat session, was something dug up from a Gulag, where Boris threw random numbers at prisoners, just to see if they could survive enough to walk...
  45 reps at 140kgs 4th set and the last set were the toughest, extended my breaks to 90 seconds, just to catch my breath.
  Bench was tough, but feeling I am getting a bit stronger. Still one day to go, will give a analysis tomorrow, with total tonnage for the week.
  Session took about 2.5 hours, must be the standard for this cycle, could not have speed this one up. Not for the faint hearted this one.
  Total Rises 156

Товарищ OB

[PeterDolan]

Happy Birthday Warren \:D/

Courtney Place tonight? :pfft:

[Old Bull]

Happy Birthday Warren \:D/

Courtney Place tonight? :pfft:

Thanks Pete, with International Deep Squatter (TrapFat) in his spandex should look a sight.

[Old Bull]

Preparatory

Week 1 Day 5

Notes:

Todays workout took about 3 hours, bit of talking first time I have trained with, more that 3 people in the gym. Good birthday Session. Same deal as before not logging all the workouts.

Weekly Analysis:

• Squats:
  Monday's session went pretty well, glad I dropped my 1RM by 10kgs, Fridays that was another story, it went well 99 rises in one day . I got through the last session, but later that night, cramp set in places, I have never had it before. Was pretty tight today and this DOMs s*#t whats up with that.
  Bench:
  This is a Muscle and Strength Cycle, Bench and Deadlift focused, so I am hoping my strength, comes back up here. At the start of the week, I was pretty weak, lowered my Raw 1RM again. With six bench sessions this week, I felt a lot stronger on today's session, I must be a volume person?
  Deads:
  Deadlifting 3 times per week with 5 sessions, up till today it was ok. Today just felt tight, but that may something to do, with the pretty big volume of squats yesterday. Pretty sure when I get conditioned to this sort of training, Saturday's will be not so bad.
  OK some stats whos says Powerlifters do not shift tin
  Total Rises:
  609
  Тоnnage for Week:
  54,679 kilos
  oh yeah at 59 years old too

Товарищ OB

[Big john]

Total Rises:

609

Тоnnage for Week:

54,679 kilos

That we know of!...Solid week :clap: :clap: thats a fair slog OB

[steak]

HB OB :grin: :clap:

[Old Bull]

Total Rises:

609

Тоnnage for Week:

54,679 kilos

That we know of!...Solid week :clap: :clap: thats a fair slog OB

That it is Big Guy, feel good now but wait and see tomorrow, can't let out to much of Boris yet, see if it kills us or makes us stronger :nod:

HB OB :grin: :clap:

Thanks Steak, going off to Valentines going to Sheiko rep my meals tonight. lol

[bar-belle]

oh yeah at 59 years old too

59 years young . Hope you had a cool day!

[Old Bull]

oh yeah at 59 years old too

59 years young . Hope you had a cool day!

Cheers BB,

Must be getting old only managed 3 mains and one pudding

[Old Bull]

Flexibility/Rehab

Agile 7

1 x 2 Sets Each

keg Arch Work

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Shoulder Rehab

Indian Clubs

1 x 4 x 8 x 3 Sets

Plate Rotators

1 x 10 x 2 Sets

DCs

1 x 10 x 2 Sets

Face Pulls Chains

10 x 110lb x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

110mm Pipe Arch

1 x 30 seconds x 5 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

Notes:

Was just about to flag todays session, but glad I did it. Pretty tight in a few places, I may have to look at doing, extra sessions during the week, well at least one anyway.

OB1

[Old Bull]

Preparatory

Week 2 Day 1

Жим лежа Bench

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 4рХ1п

90kgs 3рХ2п

100kgs 2рХ5п

Итого: 35 подъема

Приседания Squat

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 3рХ2п (B)

160kgs 3рХ5п (B)

Итого: 45 подъема

Жим лежа Bench

60kgs 5рХ1п

72.5kgs 5рХ1п

85kgs 5рХ5п

Итого: 35 подъема

гантели мух

20lbs 10рХ4п

глубина приседаний Depth Squat

6 x 25kgs x 5 Sets

Приседания со штангой в ножницах lunges

10 x 20kgs x 5 Sets

Итого: 115 подъема

Notes:

• 1st day of the second week on the new cycle, bit stiff and sore from last week but that will pass. I have decided, not do any more comps, this year, well there was only one that I could do, Auckland Novice in November 6th I think.
  I want to get this complete cycle out of the way and see how, and what it gives me. If I did the comp, I would only have 3 weeks of this six week cycle, not enough time to see how it performs. So I am looking to next year as my focus now, I should be able to fit, 3 of these cycles in, with suitable deloads and maybe a test here and there. With Weight, Fat Test, Body Measurements etc.
  Today was Double Bench and Single Squat, Benches were a lot better, both sessions.
  Squats, the warm ups were tough, it came right on the Work Sets, Depth Squats helped free up the hips, and the Lunges after Leg Press the other day, they were pretty sore. Body is still adjusting to this may take another week or so.
  Session took about 2 hours and 40 minutes.
  Total Rises 115
  rises were down by 41 still a mish though.

Товарищ OB

[PeterDolan]

Happy Birthday Warren \:D/

Courtney Place tonight? :pfft:

Thanks Pete, with International Deep Squatter (TrapFat) in his spandex should look a sight.

Fucking LOL

[startinfromscratch]

what is this cycle you are on bro? is it custom? or CMS? MS? looks intense :nod:

[Old Bull]

what is this cycle you are on bro? is it custom? or CMS? MS? looks intense :nod:

Yeah Bro it is a custom, off season cycle, mainly for size and strength, with a Bench and Deadlift focus. It is 5 days a week only putting up 3 at the moment. Going to see if it works first, just another 5 weeks including this one to go. That's if I survive it.

[Old Bull]

Preparatory

Week 2 Day 3

Становая тяга с цепи Deads

70kgs 3рХ1п

90kgs 3рХ1п

105kgs 3рХ1п

127.5kgs 3рХ1п

147.5kgs 3рХ2п (B)

Итого: 18 подъема

Жим лежа Bench

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 5рХ1п

77.5kgs 4рХ1п

90kgs 3рХ2п

102.5kgs 2рХ3п

95kgs 2рХ3п

85kgs 5рХ1п

72.5kgs 7рХ1п

60kgs 9рХ1п

Итого: 58 подъема

гантели мух Flies

20lbs 10рХ5п

Становая тяга из стойки Rack Pulls below Knee

130kgs 4рХ1п

150kgs 4рХ1п

170kgs 3рХ2п

190kgs 3рХ4п (B)

Итого: 26 подъема

Нога прессы Leg Press

200kgs 4рХ5п

хорошее утро GMs

5 x 50kgs x 5 Sets

Итого: 102 подъема

Notes:

• 3rd day of the 2nd week, a better day, volume down but intensity up in places.
  Deads: These went well even after 3 dead session's a week, hips were a bit tight but Volume was down and top set was just 2 and 10kgs lighter than last week.
  Bench: This pyramid was better than last weeks 75 rises today 58, still tough especially the last 3 sets. Bench for some reason is feeling stronger will not adjust numbers until next weeks cycle and re assess then.
  Rack Pulls: These were a bit more taxing, have not done 90% in a cycle ever, so new territory. But they went pretty well. Better than I thought, used straps on the last 2 sets, as my hands are getting pretty munted, pulling 5 times per week.
  Dropped the weight on the GMs, made a big difference to my lower back, good stretch, nice and deep.
  Rest Tomorrow, a pretty mad day on Friday if I survive.
  Session took about 2 hours 15 minutes, not a bad time.
  Total Rises 102
  down by 39 from last week.

Товарищ OB

[Big john]

abit of an Onslaught today OB :clap: no wonder the hand sare munted

[Old Bull]

abit of an Onslaught today OB :clap: no wonder the hand sare munted

Yeah Big Guy, pulling Tuseday, Wednesday and Saturdays, so decided straps may the way to preserve the thumbs. Last cycle after a big Weds Double Deadlift, it was pretty sore holding a Dumbbell the next day.

[Old Bull]

Flexibility/Rehab

Agile 7

1 x 2 Sets Each

keg Arch Work

1 x 20 Seconds x 6 Sets

Scapular Wall Slides

1 x 10 x 3 Sets

Shoulder Rehab

Indian Clubs

1 x 4 x 8 x 3 Sets

Plate Rotators

1 x 10 x 2 Sets

DCs

1 x 10 x 2 Sets

Face Pulls Chains

10 x 110lb x 2 Sets

Pull Down Abs

50kgs x 7 x 2 Sets

Sacroiliac Stretch

1 x 1 minute x 2 Sets

110mm pipe

1 x 20 seconds x 3 Sets

Notes:

Lot better with the exercises today, last week I was pretty stiff and sore from the new cycle. This week feel a lot better and movements becoming easier.

Brought in the 110mm pipe, use to be able to get over that and just about have shoulder and buttocks touching the bench at the same time. No such luck now

Still got the Doc to help lossen up my upper back so I can get a better arch.

OB1

[Old Bull]

Preparatory

Week 2 Day 4

Приседания Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 4рХ2п (B)

140kgs 4рХ3п (B)

Итого: 40 подъема

Жим лежа Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

72.5kgs 4рХ1п

85kgs 3рХ2п

97.5kgs 3рХ5п

Итого: 40 подъема

гантели мух Flies

20lbs 10рХ5п

Приседания Squats Telephone

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 3рХ1п (B)

140kgs 5рХ1п (B)

140kgs 7рХ1п (B)

140kgs 9рХ1п (B)

140kgs 8рХ1п (B)

140kgs 6рХ1п (B)

140kgs 4рХ1п (B)

140kgs 2рХ1п (B)

Итого: 54 подъема

выпадающее абс Pull Down Abs

50kg x 8рХ4п

Итого: 134 подъема

Notes:

• 4th day of 2nd week new cycle, bit of a mind altering experience again especially the Telephone Squats.
  This session I was looking hard at the way the squat numbers were set up, the first session was down by 20kgs to 140kgs 70%. Then the second squat session, was something new with a pyramid style...
  45 reps at 140kgs 5th set onwards were tough, I was thinking of doing 6 for the last two sets but got to 4 and had enough. rested and did the last 2. Had my breaks just under 2 minutes, but really struggled for breath on 4th and 5th set and evrything after that.
  Bench was a lot better, felt stronger, even with all the volume.
  Session took about 2.5 hours, must be the standard for this part of then cycle Fridays. Not for the faint hearted this one.
  Total Rises 134
  5 reps down from last week
  Todays Squat Tonnage 12,000kgs

Товарищ OB

[startinfromscratch]

f*ck bro, no matter what programme you do your tonnage is always huge!

you sure you dont have steel elbows & knees????

[runveerun]

Приседания Squats Telephone

:-s Long distance squats? I am intrigued!

What is this OB?

[Old Bull]

f*ck bro, no matter what programme you do your tonnage is always huge!

you sure you dont have steel elbows & knees????

SFS, just got to keep one step ahead of the Hoard of young bulls snapping at my heels mind you this has more of a BB style to it.

looking after both pretty well I hope anyway. :pray:

Приседания Squats Telephone

:-s Long distance squats? I am intrigued!

What is this OB?

Nah Vee Quigley nicknamed them Telephone after the odd number sequence last week 3,5,7,9,8,6,4,2 this week 3,8,4,9,6,2,7,5

[Old Bull]

Preparatory

Week 2 Day 5

Notes:

• Todays workout took about 3 hours, same as last week, bit of talking, and quite a few in the gym.
  Weekly Analysis:
  Squats:
  Monday's session was good single Squat, Fridays that was another story, tough on the down sets, it went well 99 rises in one day.
  Bench:
  My theory of more volume seems to be working, I felt a lot stronger on today's session, I must be a volume person? Injurys am working around them good.
  Deads:
  Today just felt tight, but that may something to do, with the pretty big volume of squats yesterday. This was a little bit better tahn last week, better conditioned this week.
  Bit down on last week but intensity was up.
  Total Rises: 526
  Тоnnage for Week:43,498 kilos

Товарищ OB